September 16, 2023

WOD: For time, 20 rounds, with a partner, alternating movements,

200 /180 m row

15 x dumbbell deadlifts

3 x wall walks

September 15, 2023

STRENGTH: Clean Complex

6 sets, on the 2:15

3 x high hang power cleans + 3 x hang power cleans + 3 x power cleans

*start at about 55% of 1 RM of power clean, and build as able

WOD: For time,

50-40-30-20-10

Double unders

42-34-26-18-10

Wall Balls

34-26-18-10-2

Hand release push ups

September 14, 2023

WOD: Benchmark “LANE”

5 Rounds for Max Reps

Hang Power Snatches

Handstand Push-Ups

Rest as needed between rounds.

Perform as many repetitions as possible in one go of Hang Power Snatches and Handstand Push-Ups. Rest as needed between rounds.

Score is the total number of repetitions completed in the 5 rounds.

TECHNIQUE WORK: Snatch Complex

On the 1:30 x 10 sets

1 x power snatch + 2 x overhead squats

Build to a heavy

September 13, 2023

WOD: 5 Rounds,

15/12 fan bike OR 20/15 row

10 Burpee Pull-ups

400 Meter Farmers Carry

3 Rounds:

20/15 fan bike or 20/15 row

10 Burpee Pull-ups

400 Meter Farmers Carry

1 Round:

20/15 fan bike or 20/15 row

10 Burpee Pull-ups

Time Cap: 30 Minutes

ACCESSORY: 3 sets,

8 x front foot elevated reverse lunge, each side

15 x barbell glute bridges